TOP MOBILITY EXERCISES FOR VOLLEYBALL PLAYERS | Training with a Former Collegiate Athlete

Summary

In this engaging workout session, Ryan collaborates with his trainer Jordan to enhance mobility and athletic performance, particularly for volleyball players. Jordan, with extensive experience in volleyball, guides Ryan through a series of foundational exercises, including scapula CARs, the cat-camel stretch, and 90/90 swivels, aimed at improving hip and shoulder flexibility. They incorporate dynamic movements like rotational 90/90s and scorpions, emphasizing the significance of mobility in athletic training. Jordan highlights the importance of consistent mobility work in recovery and performance, inspiring viewers to prioritize these essential exercises in their routines.

Takeaways

• 😀 Jordan introduces himself as a personal trainer with a background in volleyball and soccer, aiming to help athletes improve.
• 🏋️‍♂️ The workout session will focus on mobility, activation, explosive exercises, and core strengthening.
• 🤸‍♂️ Simple exercises like scapula cars are highlighted for warming up and improving shoulder mobility.
• 🧘‍♂️ Cat-camel movements are beneficial for spinal compression and decompression, promoting overall spinal mobility.
• 🔄 Thoracic rotations enhance upper back mobility and are demonstrated with cues for proper form.
• 🏃‍♂️ The 9090 swivel exercise is aimed at improving hip internal and external rotation, essential for athletes.
• 🦵 Pigeon stretches help in loosening tight external rotators and enhancing hip flexibility.
• 💪 Incorporating rotational movements into exercises is important for athletes, especially in sports like volleyball.
• ⚖️ Emphasis is placed on gradual progression and listening to one’s body to avoid overexertion during mobility work.
• 🗓️ Regular practice of mobility exercises, even as part of a morning routine, can lead to long-term improvements in flexibility and strength.

Q & A

What type of training background does Jordan have?

Jordan has a background in volleyball and soccer, having played college volleyball for five years and club volleyball for three years. He also played one year of college soccer and has been personal training full-time for eight months.

Why did Ryan reach out to Jordan for a workout?

Ryan reached out to Jordan because he didn't have a specific workout plan for himself and wanted to collaborate with someone who specializes in training volleyball players.

What is the purpose of scapula cars in the workout?

Scapula cars help improve shoulder mobility, which is crucial for activities involving swinging, such as volleyball. They focus on moving the shoulder blades up and down and back and forth.

What is the cat-camel exercise designed to achieve?

The cat-camel exercise is intended to decompress and mobilize the spine, promoting flexibility and improving thoracic mobility.

How does Jordan suggest improving spinal segmentation during the cat-camel exercise?

Jordan suggests starting from the head and slowly moving through each vertebra to enhance spinal segmentation, rather than performing the movement as a general flow.

What is the significance of hip mobility in volleyball training?

Hip mobility is important in volleyball due to the sport's rotational movements, which can help improve overall performance and reduce the risk of injury.

How can one modify the 90/90 swivels if they have limited mobility?

If someone has limited mobility, they can start with their hands on the ground for support and gradually work toward doing the swivels without hands as they improve.

What is the goal of the pigeon stretch mentioned in the workout?

The pigeon stretch aims to improve external rotation of the hips, helping to alleviate tightness in the hip muscles, especially for athletes like volleyball players.

What are swimmers, and how do they benefit shoulder health?

Swimmers are a shoulder mobility exercise performed while lying down, focusing on controlled movements to activate the shoulder muscles and improve their range of motion.

What advice does Jordan give regarding the frequency of mobility exercises?

Jordan recommends incorporating mobility exercises regularly, ideally in the mornings or on recovery days, and starting with one set of five to ten reps, gradually increasing as the individual becomes more comfortable.